What does it look like to age gracefully in mind and body? There are multi-million dollar industries dedicated to helping people look youthful on the outside, but few are focused on maintaining brain health as they advance in years. The latter is critically important to maintaining quality of life.

For instance, you might have heard about dementia. Dementia is not a specific disease but is instead a general term for the impaired ability to remember, think, or make decisions. This deficiency interferes with everyday activities. Alzheimer’s disease is the most common type of dementia. Though dementia mainly affects older adults, it’s not a part of normal aging. In other words, it doesn’t have to be your fate. Per the experts, there are actions you can take to reduce or avoid cognitive decline. The best part? Many of these tips won’t cost you much or require a lot of time.

Here’s a look at a few FAQs and answers:

Which risk factors are considered adaptable, and which are out of our control?

In a small percentage of cases, when dementia affects a person at a younger age (before 65) and is prevalent in the family, the risk factor is genetic. For most people, dementia is considered sporadic and has multiple modifiable risk factors, like cardiovascular disease, diabetes, or social isolation.

When should we start making efforts to address modifiable risk factors? Is delaying onset something to strive for?

You’re never too young to think about making lifestyle changes to support brain health. For instance, staying active, eating a well-balanced diet, maintaining a rich social life, getting enough rest, following a meditation practice and keeping depression in check can reduce the risk of dementia. These habits are generally what healthcare professionals recommend to help you look and feel your best.

We could dedicate a whole blog about the importance of sleep and its impact on cognitive function. Inadequate sleep is linked to slower thinking and risk of dementia. That said opt for 7-9 hours of sleep. Pay attention to sleep hygiene and take steps to ensure you’re prioritizing sleep even if it means setting healthy boundaries regarding your personal or professional life.

Sleep and diet go hand in glove. Nutrition experts recommend avoiding five foods that have been shown to be toxic to the brain. These include red meats, fried or fast foods, pastries or sweets, butter and cheese. On the note of diet, you might consider taking supplements if your diet lacks certain nutrients.

What’s the relationship between dementia and stress?

Stress is a part of everyday life in the modern world, but when it persists, it can cause internal changes and chemical imbalances detrimental to your brain and the body.

Keeping stress levels in check can improve your brain health and reduce your risk of dementia. In turn, when you’re mindful of your risk of depression and high blood pressure you can also help to curb the risk of early onset dementia. Speaking of toxins, alcohol and drugs can also weaken cognitive ability. Frequent and excessive use can damage memory circuits and accelerate the decline in mental aging.

How can I challenge my brain to keep it youthful?

Binging on Netflix might be fun for a bit but it’s not a recipe for brain health. The same goes for doom scrolling. There are several ways to stimulate your brain and keep it young simultaneously. For instance, hobbies can help boost your mind, slowing down or preventing memory loss. The same can be said of brain games like crosswords and jigsaw puzzles. Engaging in cultural activities like concerts, art shows and lectures can keep the neurons firing. Last, make a point to cross-train your brain. We all have things we’re naturally good at, cognitively. However, by trying new things, we can open up neural pathways. So don’t be afraid to learn a new language or take a software coding class to keep the brain guessing.

What other considerations should I keep in mind to help protect my brain?

Falls can be life-threatening in more ways than one. The consequences can be a head injury, broken bones or other trauma that triggers gradual or sudden loss of function. That’s why it’s important to implement exercises that help with balance and strength. Also, be mindful of your choice of recreational activities. If you bike or ski, wear a helmet and encourage others to do the same.

It’s possible to make meaningful changes that can help prevent or slow down memory loss. We believe that promoting the health of the mind and body requires a complete approach to lifestyle, nutrition, addressing physical activity levels and sleep quality, and looking for any allergies or intolerances. If you’re fed up with traditional medicine and want answers, that’s exactly what we offer. Give us a call at (703) 822-5003to make an appointment. Your brain will thank you!

Are your holidays sometimes too jolly and you end up feeling like the big guy in the red suit? No one is perfect and sometimes it’s easy to fall into unhealthy habits when we don’t have a game plan to stay on track.

If you find yourself bloated around this time of year, read on to learn some ways you can take control of your health. Feeling and looking your best year-round is possible with some planning and discipline. That said, here are some ways to beat seasonal bloat:

1. Recognize your triggers

As a guest, you might feel like it’s rude to ask about the menu but going into a situation blind can be a recipe for disaster. If you find yourself feeling less than great after eating dairy, gluten or another trigger, you might want to come up with a game plan to avoid having to feel “off.” For instance, you might offer to bring a dish so you know you have something you can eat if all else fails. Realize that an invitation doesn’t have to mean eating. After all, being present is the best gift you can give your friends and family.

2. Don’t save calories for the party

Eating consistently during the day can help keep you from over-eating at the party. Waiting too long between meals can cause you to binge and eating too fast can induce bloating. Instead of stockpiling all your calories for a big meal, it’s best to not skip meals. Hydration is important too, especially if you plan to consume alcohol at any point.

3. Make food swaps

The holidays don’t have to be associated with over-indulging. You can have your cake and eat it, too, so long as you’re intentional. For instance, instead of a cheese ball and crackers, you might prepare a platter with hummus and fresh veggies. Instead of loading up on starches like yeast rolls, you might enjoy whole-grain rice or quinoa. Instead of a large piece of pie, you might consider having a piece of fruit.

If it’s too much time and effort to make these switches, you might do better with sticking to basic nutrition guidelines. Build a balanced plate filling 1/3 with produce, 1/3 with lean protein, and the remaining 1/3 with any favorite side dishes. This allows you to not feel deprived without having to worry about feeling heavy and uncomfortable after. Win-win!

4. Add leafy greens to your plate

Veggies are true wonders in that they tend to be high-water content and are also low in calories and packed with vitamins, minerals and fiber. Think spinach, kale, asparagus and the like. Fiber is a friend to anyone because it keeps things moving along in your digestive tract, a great way to maintain weight. However, if you’re trying to increase your veggie intake, it’s best to do so gradually. That’s because adding too much in too fast can be a shock to your system and result in more bloat. Also, be sure that you’re upping water intake as well when you make this change, as your body needs more hydration to break down the food.

5. Limit alcoholic drinks

While booze is a common addition to a holiday spread, drinking alcohol after eating a lot of calories can exacerbate bloating. That’s because alcohol drives inflammation in the body, stymying digestion and making you retain water. It can also lead to swelling in the body, which can result in gas, discomfort and bloating. That’s why people who are trying to lose weight often cut out alcohol.

To prevent dehydration and up your water intake, you might consider investing in a large water bottle with lines that mark your intake. You can also download apps to remind you to drink water or set a reminder on your phone. Either way, water intake is a way to stave off dehydration and related bloat. You might try adding a lemon or a sugar-free flavoring to keep things interesting.

You might be able to avoid the temptation altogether by making a mocktail. There are many fun recipes that pack a mean punch of flavor without the booze. You might even find some low-sugar ones. You can look to sites like Pinterest for inspiration. The sober community is growing so you’re in good company if you don’t imbibe this holiday season or at any social engagement.

Holidays or not, we believe that achieving health and wellness is accessible to the everyday person. That means looking at lifestyle, nutrition, addressing physical activity levels and sleep quality and looking for any allergies or intolerances. If you’re fed up with traditional medicine and want answers (maybe not found online), that’s exactly what we offer. Give us a call at (703) 822-5003to make an appointment. And happy holidays from all of us at Proactive Wellness Centers! We wish you a happy and healthy new year ahead.

Analysis paralysis?

Do you ever feel overwhelmed by the amount of information available on the internet about health? Between social media feeds, news sites and other sources, you might be getting conflicting information and feel confused or untrusting of credible sources. Furthermore, misinformation can lead to dangerous consequences like sickness and even death.

While sites like Facebook have taken it upon themselves to crack down on false and harmful information, there are still bad actors with malicious intentions lurking in the recesses of the internet sometimes in places you might not suspect.

Just how big of an issue is this? Consider the fact that falsehoods are 70% more likely to get shared than accurate news. To counter this, the World Health Organization has taken a number of actions with tech companies to remain one step ahead of misinformation.

This all begs the question: how can you determine— a lay person — what’s credible and what’s not? If you find yourself in this situation we’ve put together a helpful guide you can lean on when evaluating information:

Whose website is it?

Sources need to be unbiased without an agenda. Some of the best websites to gather evidence-based health information include:

• Government agencies (e.g., National Institutes of Health (NIH), Centers for Disease Control and Prevention (CDC), Health Canada)
• Medical schools and hospitals (e.g., Harvard Medical School, Mayo Clinic)
• Online journals and research databases (e.g., PubMed)
• Professional or nonprofit organizations (e.g., Environmental Working Group (EWG), American Heart Association)

What is the purpose of the website’s content?

Put in the time to determine the site’s underlying purpose. Is it trying to sell products or services? Many brands will have educational blogs on their websites that feature information written or at least corroborated by credible sources. While not always inherently dangerous, it’s important to review any health-related content on a brand’s site to ascertain whether the claims are sound, or if they’re just trying to make a quick buck.

How is the information selected and reviewed to make sure it’s accurate?

• Vetting is a best practice in the scientific community. That said, you can poke around the site and find out if the site has:
• An editorial board of health experts
• A content review process
• A selection policy for content
• Information about their writers’ qualifications, which may be listed at the bottom of the articles

If the source ticks all of these boxes, it’s likely to be more credible than not.

When was the information written?

A piece of content from 2012 might no longer be up to the standards of the scientific community. As research advances the domain, older sources might no longer be relevant or accurate. That’s what it’s best to look for published or last updated dates on websites, which can typically be found at the top or bottom of the webpage.

Does the website make health claims that sound too good to be true?

Be skeptical of media outlets that make unrealistic promises (i.e. drop 30 pounds in a month). There’s a good chance they’re playing into the quick-fix mentality and are desperate to sell you a product that doesn’t work or isn’t safe. At best you might throw away your hard-earned money and at worst, you could end up in the hospital. You could avoid both by taking the time to scope out the entity behind the site and what they stand for.

Consult with experts

Not all online health information is created equal, so take care to analyze each piece of information through a scrutinizing lens. In general, seek health information from your practitioner or reputable sources such as the government, academia, peer-reviewed medical journals, medical schools, hospitals and professional or nonprofit organizations.

If you have concerns about something you read, it’s best to have a conversation with your practitioner and ask them for their recommendations for finding credible sources for health information. Furthermore, always speak to your practitioner before adding or changing anything in your wellness plan. Supplements and other products are not regulated by the FDA and can interfere with medications and cause contraindications.

As our name implies, we’re all about empowering you to live your best life and that starts with knowledge. If you’re looking for some guidance on anything related to your health and wellness, we can help. Integrative medicine tries to recognize that each individual is unique and is facing unique circumstances that may be impacting their health and wellness. We believe that promoting the health of the body takes a complete approach to lifestyle, nutrition, addressing physical activity levels and sleep quality, and looking for any allergies or intolerances. If you’re fed up with traditional medicine and want answers (maybe not found online), that’s exactly what we offer. Give us a call at (703) 822-5003and breathe a sigh of relief knowing you’re closer to living a fuller life.

Eating a diet rich in nutrients has benefits, no matter your age, health status or other factors. People who prioritize eating well tend to have longer lifespans and are at lower risk for chronic (long-term) health conditions such as heart disease, type 2 diabetes, and obesity. For those managing chronic conditions, healthy eating has been proven to make a difference in terms of quality of life.

Nutritious meals are commonly thought to be more expensive than junk food, but that doesn’t have to be the case. You can achieve this goal by being more mindful of your choices. Consider the following four tips for healthy eating on a budget.

1. Prioritize making home-cooked meals.
Eating at home curbs costs and helps you better control ingredients, portions and calorie intake. This habit can set you up for success because you’re more likely to eat more fruits and veggies. Plus, eating at home is also generally more cost-effective per person than eating out regularly.

2. Meal plan.
Creating a meal plan and related shopping list is a great idea because it can reduce the number of impulse purchases and keep the grocery bill within budget. There’s an art and a science to doing this. For instance, start by taking inventory of what you have in the fridge and pantry and work backward. You can even find inspiration from internet recipes, cookbooks, Pinterest and friends to curate a menu that’s both tasty and healthful.

From here, come up with a meal plan that suits your lifestyle and budget. For instance, hectic school nights might call for keeping meals simple. Consider using recipes with common ingredients that can be used for multiple meals. For example, you might make a big pot of rice and use it as a side for a stir-fry one night and freeze the rest for another meal. Proteins like beans and lentils make for great staples that will fill you up and provide fiber, which is essential to healthy digestion.

Once you have a game plan, head to the store with a list and do your best to stick to it. You might consider using apps to track what you’ve purchased to streamline your trips to the store. There are some options that even help you follow a certain dietary preference, such as vegetarianism or veganism.

3. Compare similar products.
The grocery store can feel like sensory overload. There are a lot of different foods to choose from and you might not always feel empowered to make the best decisions. Comparing similar products according to nutritional value and cost per serving can be helpful when trying to stay within your means.

Also, be sure you’re comparing apples to apples. Some grocery items may have a lower retail price (total cost) but a higher unit price. The unit price indicates the cost per serving or weight, such as cost per pound or ounce. A lower unit price, however, indicates a better value, even if the retail price is higher than comparable products. For example, food sold in single-serving packaging often has a higher unit price than the full-size version. This is why it’s recommended to buy the full-size product and create individual portions at home to control costs.

It should be mentioned that buying foods is bulk is often the way to get the lowest unit price. Save money by buying non-perishable items like starches in bulk. You might consider making an investment in a Costco membership to help bring down food costs.

Another proven tactic to save money at the checkout is to purchase the store brand. Items like canned vegetables, dairy products, oils, and frozen fruits and vegetables are usually available in generic versions and usually, there’s no meaningful difference in taste or flavor.

4. Purchase in-season produce.
Buying strawberries in the winter isn’t the best idea for your pocketbook. That’s because eating in-season produce can result in lower prices. If you’re really craving something that’s not in season, you might consider the canned or frozen variety. However, select ideas usually don’t fluctuate much in cost during the year and those include apples, bananas, carrots, lettuce and oranges.

Be conscientious about how much produce you will eat throughout the week, as fresh produce spoils faster than canned or frozen varieties. If you budget allows, try to buy a mix of fresh, frozen, and shelf-stable fruits and vegetables.

In short, eating well might seem like a tall order on a budget but it’s very possible when you’re equipped and armed with the combination of knowledge and planning to make better decisions. You’ve got this!

Still, healthy eating isn’t the only path to optimal health. We believe that promoting the health of the body takes a complete approach to lifestyle, nutrition, addressing physical activity levels and sleep quality, and looking for any allergies or intolerances. If you’re fed up with traditional medicine and want answers (maybe not found online), that’s exactly what we offer. Give us a call at to make an appointment.